Recipe description
Published on: May 29, 2026
High Fiber
Protein Rich
Gut Diversity Supporting
Ingredients
Pasta, whole grain
1.5
cup
Oil, olive
2
tablespoon
Onion
1
piece
Garlic
2
piece
Carrot
2
piece
Celery
2
piece
Zucchini
1
piece
Tomato
2
piece
Tomato, paste
1
tablespoon
Cannellini beans
1
cup
Vegetable broth
4
cup
Spinach
8
tablespoon
Cheese, parmesan
2
tablespoon
Bay leaf
1
piece
Parsley
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Oregano
1
teaspoon
Instructions
1
In a large pot, heat olive oil over medium heat. Add chopped onion, carrots, and celery, sauté for 5-7 minutes until softened.
2
Add minced garlic and chopped zucchini to the pot, cooking for an additional 2 minutes until fragrant.
3
Pour in the canned diced tomatoes and vegetable broth; stir to combine and bring to a boil.
4
Add the wholegrain pasta, reduce heat, and simmer for 10-12 minutes or until the pasta is al dente.
5
Stir in spinach, basil, salt, and black pepper; cook for another 2-3 minutes until the spinach wilts.
6
Serve hot, garnished with additional basil if desired.
Nutrition
420 kcal
Calories
15 g
Protein
60 g
Carbohydrates
12 g
Fiber
8 g
Sugar
14 g
Fat
2 g
Saturated fat
1.0 g
Salt
Why this recipe fits you
- Rich in fiber from legumes, vegetables, and whole grains.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
FAQ
Is this Minestrone vegan as written, or can I add dairy?
The recipe is plant-based and vegan as written. If you want creaminess, use olive oil or a dairy-free cream alternative; avoid dairy if you want to keep it vegan.
Can I make this gluten-free?
Yes. Use gluten-free wholegrain pasta and ensure the broth is gluten-free.
How long does it take to make?
Prep about 10–15 minutes; simmer 25–35 minutes; total around 35–50 minutes.
How many servings does it make?
About 4–6 servings, depending on portion size.
Can I add beans or other protein?
Yes, add canned or cooked beans (white beans, chickpeas) for extra protein.
How should I store leftovers?
Cool and refrigerate in an airtight container for 3–4 days. Freeze for 2–3 months.
What vegetables work best?
A mix of colorful veggies (carrots, celery, zucchini, tomatoes, leafy greens). Use seasonal produce.
How can I make it more filling without meat?
Add extra vegetables and legumes, or a small amount of olive oil or avocado at serving, or extra wholegrain pasta.
Is it suitable for meal prep?
Yes, it reheats well and can be portioned for lunches.
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